6 Exercises to Tone Your Butt And Legs
These five moves will change the way your back looks in a few weeks, and
all you need is just to be persistent during the workout to achieve the
desired results.
1. WALL SIT FOR PERFECT BUTT
So, you need to start with your back against a wall with your feet
shoulder-width and about two feet from the wall and then slowly slide your
back down the wall. That’s until your thighs are parallel to the
ground.
Then you need to adjust your feet if you need to so that your knees are
directly above your ankles and next to keep your back flat against the
wall and then you need to hold the position for 20 to 60 seconds, then
rest 30 seconds, and you need to repeat the exercise three times.
Later you can increase your hold time by five seconds as you increase
your strength and you may feel a burning sensation in the quads. But if
you have pain in the knee or kneecap you need to stop the exercise.
2. DONKEY KICK FOR PERFECT BOOTY
First, you need to get on all fours with knees below hips and wrists
below shoulders and then keeping core engaged. And that’s hips and
shoulders square to the floor, right leg bent, and right foot flexed and
then slowly lift right leg until thigh is parallel with the floor and
lower to starting position.
So, you need to do 12 to 15 reps and then switch legs to complete the
set.
3. TIP TOE SQUAT FOR ROUND BUTT
You need to stand with feet slightly wider than hip-‐width apart and
toes turned out with hands on your hips and then to raise up onto your
toes.
Then squat down until your thighs are parallel to the floor keeping your
chest up and shoulders back.
Next, you need to pop yourself back up to your starting position while
remaining on your tiptoes and perform this move for 60 seconds.
4. GLUTE BRIDGE TO TONE BOOTY
So, first, you need to lie on your back with your knees bent and your
feet on the floor 12 to 16 inches from your butt and then brace your
core.
Next, you need to press into your heels and squeeze your glutes to raise
your hips toward the ceiling and hold the position for two seconds before
lowering to start.
5. MARCHING HIP RAISE FOR PERFECT BUTT
You need to lie face up on the floor with your knees bent and your feet
flat on the floor and then you need to raise your hips.
So your body forms a straight line from your shoulders to your knees and
next you need to lift one knee to your chest.
And then lower back to the start, and lift your other knee to your chest
and you should continue to alternate back and forth.
6. ROLLING SQUAT
Do a normal squat then at the bottom, lie on your back, lift the legs up,
and thrust your hips off the floor.
Then quickly place feet on the floor and rise to start position.
You can use your hands to push off the floor if you don’t have enough
momentum.
